Lower Insulin Resistance with Leafy Greens
To keep diabetes at bay, eat your vitamin K — from sources like spinach, cabbage,broccoli and celery. Already famous for its bone benefits, vitamin K may also reduce insulin resistance, thus protecting against diabetes. Monitoring the diet of 2,719 men and women over the course of a year, the study found those in the top 20% of vitamin K intake had significantly lower blood glucose levels, suggesting their bodies were better able to use the insulin produced by the pancreas, hence a lower diabetes risk. Top sources of vitamin K include:
|Kale, cooked||2/3 cup||870|
|Spinach, raw||3 cups||510|
|Collards, cooked||½ cup||470|
|Beet, Dandelion, Turnip Greens, cooked||½ cup||290-390|
|Broccoli, raw||1-½ cups||190|
|Cabbage, cooked||½ cup||120|
With so many wonderful sources, there’s no reason why up to 80% of Americans should fall short on this vital nutrient. In addition to defending against diabetes, vitamin K could also reduce fracture risk by as much as 65%, and possibly inhibit the growth of tumor and cancer cells. Keep in mind that a bit of healthy fat (olive oil, nuts, avocado) is necessary to fully absorb fat-soluble vitamin K.
Bonus: Download our free Diabetes Brochure or order copies from the Dole Depot to learn more. Explore our article library to learn how tea, cinnamon, berries, citrus,broccoli and fiber might protect against diabetes.